Give your salmon a boost of flavour with a blend of herbs and Cajun-style spices. In just 15 minutes, you can enjoy Healthy Blackened Salmon and it’s so simple to make. Apply a quick dry rub to the salmon fillet and let it bake in the oven. That’s it!.
Dinner time can be a busy time. Healthy Blackened Salmon is a great dish for a quick weeknight dinner or a dinner party that everyone will love! It’s quick, easy, and ready in no time! The spices can be mixed ahead of time, so all that’s left to do is sprinkle them on and bake.
Let’s now talk about the healthy. Sure, the name says it, but Healthy Blackened Salmon is really healthy. It’s made without oil, butter, or cream. Instead, it uses the natural fats in the fish to keep it juicy and moist. The mix of herbs and spices give it all its flavour. Seriously, this fish is fla-vour-ful. With a blend of savoury and spicy seasonings, each bite is bursting with flavour.
Unlike some other blackened recipes, Healthy Blackened Salmon is not too hot, but it definitely has a kick. You can taste it and say “yum,” but not so much that you need a glass of water right away. You can always add more cayenne pepper to make it hotter, but this fish already tastes good.
Blackened salmon has become a beloved menu item at restaurants across the country The combination of flaky salmon fillets and cajun-inspired spices makes for an irresistible entrée But is this trendy fish dish actually good for you?
In this article, we’ll take a detailed look at the health impacts of blackened salmon. We’ll cover the nutritional benefits of salmon, examine if the blackening cooking process changes its nutritional value, and provide tips for making healthy blackened salmon at home.
An Overview of Salmon Nutrition
Salmon is one of the most nutritious fish you can eat The oily pink fish is loaded with beneficial nutrients including
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Omega-3 fatty acids – Salmon is an excellent source of anti-inflammatory omega-3s. Consuming salmon helps lower blood pressure, reduce heart disease risk, and support brain health. A 3-ounce portion of cooked salmon contains over 1,000mg of omega-3s.
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High-quality protein – Salmon contains about 17g of protein per 3-ounce serving. The amino acids in salmon help maintain and repair muscles.
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Vitamin D—Salmon is one of the few foods that naturally contain vitamin D. Vitamin D promotes bone health and immune system functioning.
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Potassium – Salmon provides about 380mg of potassium per serving. This mineral is important for controlling blood pressure.
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Selenium – Salmon is rich in selenium, an antioxidant that supports thyroid and immune system health.
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B vitamins – Salmon contains several B vitamins including niacin, riboflavin, and B12. These vitamins help convert food into cellular energy.
So salmon itself packs an impressive nutritional punch. But does the blackening preparation change its healthy credentials?
Is Blackened Salmon Less Healthy Than Grilled or Baked Salmon?
With its crispy, charred exterior, you may wonder if blackened salmon is less healthy than other cooking methods like grilling, baking, or poaching.
However, the blackening technique itself does not significantly impact the nutrition of the salmon. A blackened salmon fillet has roughly the same calories, protein, omega-3s, vitamins, and minerals as a fillet prepared another way.
The spices applied to blacken salmon provide added antioxidants and phytonutrients that may offer some extra health perks. Overall, blackened salmon is just as nutritious as salmon cooked by other dry heat methods.
There are a couple minor differences to consider:
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Higher sodium – Cajun blackening spice blends contain salt and salty ingredients like garlic powder and paprika. This can increase the sodium content compared to plain grilled or baked salmon.
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Added sugars – Some blackening rub recipes incorporate a touch of brown sugar. While minimal, this adds a gram or two of sugars not found in basic salmon dishes.
However, these differences are quite small. As long as you watch your portions, blackened salmon can be part of a healthy diet.
Tips for Making Healthy Blackened Salmon at Home
When dining out, blackened salmon is typically doused in buttery, high-fat sauces. While delicious, these additions drive up calories, saturated fat, sodium, and cholesterol.
By making blackened salmon at home, you can control the amount of oil and salt used. Follow these tips for a healthier blackened salmon recipe:
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Use minimal added oils. Salmon’s natural fats are sufficient for blackening.
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Opt for heart-healthy fats like avocado oil instead of butter.
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Limit salty spices and condiments like soy sauce.
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Balance the richness with tangy citrus wedges, fresh herbs, and vegetables.
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Saute spinach, kale, or other greens in the leftover pan drippings for an easy side dish.
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Serve with whole grains like brown rice or quinoa to add fiber.
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Round out the meal with other nutritious foods like fresh salads and non-starchy veggies.
The Bottom Line: Enjoy Blackened Salmon in Moderation
When prepared properly, blackened salmon can be a nutritious addition to your diet. Salmon remains packed with beneficial omega-3s and high-quality protein regardless of cooking method.
Compared to deep-fried fish entrees doused in heavy creamy sauces, blackened salmon is a lighter and healthier choice. The small amounts of added oils, sodium, and sugar used to blacken salmon have a negligible impact on its nutritional profile.
Enjoy blackened salmon in moderation along with plenty of veggies, whole grains, beans, and other wholesome foods for an overall balanced approach. Salmon is a well-loved, healthy dinner ingredient at our house, and this blackened preparation is truly one of our favorites!
So don’t be afraid to spice up your salmon once in awhile. Applying bold cajun flavors adds excitement to this superfood fish without sabotaging its great nutritional benefits.
Just be mindful of portion sizes, limit high-fat sauces and sides, and balance out your meal with lots of greens, veggies, and plant-based foods. With a few simple tweaks, blackened salmon can be a tasty and nutritious addition to a healthy lifestyle.
STEP 4: BAKE TO PERFECTION.
Put the salmon in an oven that has already been heated for 10 to 12 minutes, or until it reaches 158°F (70°C) inside. This ensures your salmon is fully cooked and easily flakes with a fork.
And there you have it! Your Healthy Blackened Salmon is ready. It’s tender, flaky and covered with a bold flavour that’s truly irresistible.
A little lemon can help tone down the heat if you’re sensitive to it, while keeping the savory taste. Healthy Blackened Salmon is amazing with or without the lemon.
Flavorful Fish with a Tasty Blackened Dry Rub
When you want to add some instant healthy flavour, a dry rub does the trick. A rub can be used to add a sweet or, in this case, a slightly spicy flavor.
Want to know why a dry rub is the best way to add flavor to salmon? Let’s look into the details of this tasty cooking method:
- Flavor Boost: Dry rubs are like flavor magic! They are made of herbs and spices that make your salmon taste even better. It sticks to the fish well because it’s dry, giving it an extra spicy kick.
- Lovely Crust: A dry rub on salmon cooks into a lovely crust on the outside. This not only looks great, but it also keeps the salmon juicy and tasty.
- Make It Your Own: You can mix and match herbs and spices in dry rubs to make your own flavor. You can make your salmon however you like it—spicy, smokey, or full of herbs.
- Healthy Choice: Dry rubs are a smart, healthy pick. While marinades may have extra sugars or fats, dry rubs add flavor without adding extras.
- Quick and Easy: Applying a dry rub is a breeze. It makes your salmon taste great quickly, so you don’t have to wait for the flavors to soak in. This works great on busy days too.
- You can use a dry rub in any type of cooking, like baking, grilling, or cooking on the stove. It sticks to the salmon and makes sure that every bite is tasty.
Dry rubs are the secret to making your salmon taste fantastic. Give it a try and see how a simple rub can turn your salmon into a flavor-packed masterpiece!.
Best Blackened Salmon Recipe in the Air fryer. How long to Air fry Fresh FISH. Healthy KETO Salmon
FAQ
Is blackened salmon good for you?
Is blackened seasoning healthy?
What’s the difference between blackened salmon and regular salmon?
How many calories are in blackened salmon?
Can you eat blackened salmon?
But blackened salmon can also be absolutely delicious in tacos, pastas, rices, grain bowls, salads of all kinds, quiches, dips, and more. It’s one of those impressively low-stress, high-reward recipes that’s nearly impossible to mess up and never lets us down. So let me show you my favorite way to blacken salmon!
Is wild salmon healthy?
Wild salmon is considered healthy, since it provides proteins, vitamins, minerals and unsaturated fats such as omega 3, which help in maintenance of cardiovascular health. Although it has a considerably higher caloric value than other fish, its calories are exceptionally nutritious, since the fish is high in protein and healthy fat.
What is blackened salmon?
Easy and Amazing Blackened Salmon is a foolproof way to cook restaurant-worthy salmon at home! The salmon is tender and flakey and packed with flavor that is going to wow your taste buds! Salmon is an easy and healthy dinner choice that is super easy to customize and cook.
What is a good blackening for salmon?
Salmon. Salmon is a well-loved, healthy dinner ingredient at our house, and this blackened preparation is truly one of our favorites! Salmon is rich in omega-3 fatty acids, protein, and potassium (read more about salmon health benefits here ). Blackening Spices. Paprika, salt, garlic powder, onion powder, cayenne, thyme, and oregano. BOOM!